Train harder that you trained yesterday!

Friday - September 30

Sport
  • Massage
  • 1h 30m

1 hour and a half on the massage table, my legs needed that for sure :) I had to choose between that and a 2 hours on the bike. The massage won ;)

And another busy day coming by today, I have to meat some people I am working with this morning over breakfast and I have a 1h30 massage this afternoon I will try to get my ride done, but I am really not sure it will be possible. 

=-=-=-=-=-

Well, life decided that today should be an off day finally. No way I could have ride during that day. My only option was to take time off from work, but I am too busy right now to do that. 

=-=-=-=-=-=-=-=

On the plus side, I went to my chiro yesterday and he told me that the hip is better. I should not have to go see him again. The healing will continue, stretching, icing and taking care is the way to go for the next couple of weeks. 

  • Calories out: 2525 From lifestyle:2428, From activities:97
  • Health data: Hours slept: 8

Thursday - September 29

Swim
  • 1h 20m
  • 4000.00 meters
  • -----

Swim with the club

WU: 4 * 100sw, 100(50edu-50sw), 100(50kick-50sw)
MS: 2 * 1000sw 20EZ
2 * 200(paddle+fins)
CD: 50 EZ

I am damn happy, first 1000 meters in 18:45 and the second with a pull in 18:15 :)

Run
  • 36m 15s
  • 6.91 kms
  • 05m 15s /KM

There we go, second run done :) I went a bit faster than what I was supposed to for a couple of split. I got to take care and not run too fast until I feel 100%. The run felt ok, but not perfect again. I can feel that there is something that bothers me.

Plan was
W-UP: 3' EZ
SET: 2X1'/R:30''walk
2X2'/R:30'' walk
3X5'/R:45'' walk
2X2'/R:30'' walk
C-D: 3'walk

A swim to start the day, and a run at some point today. I also have to see the chiro tonight and I have a lunch. Today will be packed ...

  • Calories out: 3597 From lifestyle:2415, From activities:1182
  • Health data: Hours slept: 8

Wednesday - September 28

Bike
  • 1h 15m 51s
  • 37.36 kms
  • 29.55 KM/hr

Plan was calling for 5 * 10 @ 40k pace with 3 min rest. I tried to do those but the legs were toasted. At some point I was barely riding fast and my HR was over 170. Not too sure what was wrong with me, or with my HR strap.

A bike ride today, longer than yesterday, I will have to find a way to fit 1h30 after work. Might be tougher!

  • Calories out: 3415 From lifestyle:2434, From activities:981
  • Health data: Hours slept: 8

Tuesday - September 27

Swim
  • 1h 20m
  • 3800.00 meters
  • -----

Swim with the club. I had to cut 400 meters since I jumped a bit later than the rest of the crew in the pool. I swan only 3800 instead of the 4200 that was the set.

WU :
400 swim + 100 pull
300 swim + 100 pull
200 swim + 100 pull

MS
three times
3 * 100 pace HIM
100 EZ
4 * 100 pace Oly
200 EZ

Bike
  • 33m 13s
  • 14.27 kms
  • 25.78 KM/hr

Plan was calling for ~50 min but I had to cut it short a bit finally =/

Hip feels good still this morning, which is awesome. I knew it in the back of my mind since two weeks now, but I will have to DNS the half marathon this week end. It would be a really bad idea to go there and run it, especially since it is a C race that I put there just to have a long training run. I do not like to make that decision, but I think it is the wiser one still.

And now off to the pool, gotta swim a little bit ;)

  • Calories out: 3542 From lifestyle:2418, From activities:1123
  • Health data: Hours slept: 8

Monday - September 26

Run
  • 29m 30s
  • 5.19 kms
  • 05m 41s /KM

Run is done, it was not perfect but pretty good. I felt some really minor pain during the last 5 minutes. Nothing to worry about though. It was really minor and not always there, but more like something that come and go

3m EZ
3 * 1/30s
3 * 2/30s
2 * 5/45s
3m walk

I will test the hip during lunch, lets hope that it is back in it usual shape so I can run :)

  • Calories out: 2832 From lifestyle:2480, From activities:352
  • Health data: Hours slept: 8

Sunday - September 25

Bike
  • 1h 51m 45s
  • 42.62 kms
  • 22.88 KM/hr

A nice easy ride with Francine, it's been a while since we rode together and it was really cool to do so :)

Coach said easy Z1 recuperation ride, and that's what I did!

A little ride at some point today, nothing long just enough to move the legs a bit. Easy and slow ;)

  • Calories out: 3630 From lifestyle:2421, From activities:1209
  • Health data: Hours slept: 8

Saturday - September 24

Bike
  • 3h 26m 51s
  • 105.90 kms
  • 30.72 KM/hr

Back from the century, it was a tough one. I am pretty happy with the effort that I gave today. Not perfect but honest if I take into account that I had a HIM 6 days before. I wish I could have had more energy to keep pushing the same pace on the way back, but I was slowly running out of everything and I also lost my pack which didn't help either.

347/1431 participant, not too bad. Steve and my coach both showed me what a real cyclist is, 2:59:xx for both of them. No way I could have even stayed in their back wheel at that speed with all those hills!

I thought that I hit 200 avg power, close but not there yet ...
Avg Power: 196 W
Max Power: 840 W

Heading out : 150HR, 209 Watts
Heading back : 145HR, 185 Watts

I wish I could have hold those watts on the way back

One thing is sure, it was hilly ;) Climbing 1607 meters, or 5300 feet

Heading to the race site, weather should be nice so it will be fun to race today. Lets see if the legs are back to there usual shape after only 6 days. I doubt it but who knows ;)

  • Calories out: 4608 From lifestyle:2364, From activities:2243
  • Health data: Hours slept: 8
  • RACE DAY: Defi Velo-Mag

rlejeune's Training Log


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